Oprez s ovim! Fitness trenerica upozorava na najčešće pogreške kod kućnog treninga

• Zadnje vrijeme je trening kod kuće prilično popularan
• Međutim, kod „sam svoj trener“ treninga često se potkradaju pogreške (još gore – ozljede!)
• Fitness trenerica Kayla Itsnines savjetuje kako izbjeći pogreške kod treninga kod kuće

Sve više ljudi trenira kod kuće. Aktualni fitness-videouradci influencerice Pamele Reif pregledani su više milijuna puta, što pokazuje da mnogi ljudi u vrijeme korone održavaju formu kod kuće. Općenito su treninzi između vlastita četiri zida sjajna stvar – uštediš si put do teretane, sama si na treningu i nema brojnih sprava. Međutim, postoji jedan veliki ALI…

Pošto nemaš profesionalnog fitness trenera u blizini, velika je opasnost da ćeš pogrešno izvoditi neku vježbu – koja će imati manje učinka, a može biti i štetna za zglobove. Dakle, kako se onda može garantirati da će se kod kuće vježbe pravilno izvoditi? Fitness-guru Kayla Itsines podijelila je na svom Instagramu koristan trik. Osim toga, pokazala je kako se izvode tri klasične vježbe kod kuće – koje mnogi pogrešno izvode.

 

 

 

 

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#BBGcommunity, welcome to Week 4 of the #SWEATchallenge!! I am having SO much fun doing this with all of you, doing this challenge together as a community takes our training to a whole new level. 💪⁣ ⁣ Right now I want to acknowledge that many of you might be finding this challenge difficult. I want to say... it is NORMAL if you are struggling sometimes. Achieving new goals and setting challenges for yourself isn't meant to be easy! ⁣ ⁣ It's easy to look at other people online and think "oh it's easy for her", but in reality, it is hard work for every single one of us. To become stronger, healthier and more confident, you actually have to put in the work.⁣ ⁣ You can do this ladies. I am here to support you and so is the entire #BBGcommunity from around the world! ⁣ ⁣ So, this is your reminder to KEEP GOING. Trust me, you are going to feel such an amazing sense of achievement and empowerment when you achieve your goals. ⁣ ⁣ #BBGcommunity, what workout are you doing today?? Tell me in the comments! 👇⁣ ⁣ kaylaitsines.com/SWEATChallenge⁣ ⁣ #BBGatHome #SWEATatHome

A post shared by KAYLA ITSINES (@kayla_itsines) on Jun 28, 2020 at 4:13pm PDT

Trik s ogledalom

Kayla savjetuje: „Ako imaš veliko ogledalo u kući, preporučujem ti da trening izvodiš u blizini ogledala. Tako možeš za vrijeme treninga ispitati izvođenje pojedine vježbe.“

Tri omiljene vježbe – pravilno izvođenje

Triceps dips (propadanje)

1. Ruke trebaju biti raširene u širini ramena.

2. Ramena lagano nagni prema nazad, a pogled imaj ravno prema naprijed.

3. Savij laktove i idi prema dolje toliko da gornji i donji dio ruke budu pod kutom od 90 stupnjeva.

 

 

 

 

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IMPROVE YOUR FORM #BBGcommunity working out from home, do you use a mirror to check on your form? ⠀⠀⠀ If you have a mirror around the house, I recommend putting it near your workout area so you can check on your form during your workouts. If you don’t have a mirror at home, that’s okay! I've filmed these tips for you to keep in mind when training. These are some of the most common mistakes I see with my at home workouts. Remember you can SAVE this post and refer back to them when you need. 🙌 ⠀⠀⠀ TRICEP DIP ✅Hands should be shoulder width apart ✅Keep your shoulders back and face looking forward ✅Bend your elbows and dip down until you’re at a 90-degree angle ⠀⠀⠀ RAISED-LEG CRUNCH ✅Engage your abs before beginning the movement ✅Start the movement by using your abdominal muscles, not your head ✅Keep the movement slow and controlled ⠀⠀⠀ PUSH-UP ✅Hands should be shoulder width apart ✅ Keep your body in a neutral position by engaging your core and glutes ✅Keep your shoulders back ✅Push the floor away from you ⠀⠀⠀ #BBGcommunity what exercises do you struggle with most? Comment below. 👇 ⠀⠀⠀ www.kaylaitsines.com/SWEATchallenge ⠀⠀⠀ #BBG #BBGcommunity #SWEATchallenge

A post shared by KAYLA ITSINES (@kayla_itsines) on Jun 30, 2020 at 4:31am PDT

Trbušnjaci s podignutim savijenim nogama

1. Trbušne mišiće napni prije izvođenja vježbe.

2. Pokret izvodi s pomoću trbušnih mišića, a ne s glavom.

3. Pokrete radi polako i kontrolirano.

Možda vas zanima Super stvar! Ovaj trening za noge i stražnjicu možeš odraditi i dok ujutro pereš zube Life&style

Sklekovi

1. Ruke se trebaju nalaziti paralelno s ramenima.

2. Tijelo ne smije visjeti! Trbuh i mišići stražnjice trebaju stalno biti napeti.

3. Glavu drži u liniji s ramenima i nemoj dopustiti da „padne“.

 

 

 

 

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IMPROVE YOUR FORM #BBGathome #SWEATathome ⠀⠀⠀⠀ Ladies, here are a few common mistakes I’ve seen over the years. By the way, these are an easy fix - so don't worry!! You can practice all of these at home and slowly improve your form week by week! ⠀⠀⠀⠀ Whether you are just starting out or have been training for years, there is always room for improvement. Here are a few of my top tips to help improve your form. 💪 ⠀⠀⠀⠀ Step up ✅Place foot on the middle part of the chair where it’s most stable ✅Step up pressing through the heel of your foot ✅Keep back in a neutral position ⠀⠀⠀⠀ Squat ✅Set your feet shoulder-width apart with toes pointing slightly outwards ✅Bend at the knees then drop your hips to lower your body ✅Keep your knees in line with your toes ⠀⠀⠀⠀ Bent over row ✅Stand with feet shoulder-width apart and slightly bend at the knees ✅Bend over at a 45-degree angle keeping your back in a neutral position ✅Perform these slowly and controlled ✅Avoid swinging your body with the movement ⠀⠀⠀⠀ @SWEAT challenge starting on June 8! Registrations are now open! Download the SWEAT app and sign up now! 🙌 ⠀⠀⠀⠀ www.kaylaitsines.com/SWEATchallenge ⠀⠀⠀⠀ #BBG #homeworkout #BBGcommunity

A post shared by KAYLA ITSINES (@kayla_itsines) on May 28, 2020 at 4:30am PDT

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